Spicy Orange and Turmeric Soup
Spicy Orange and Turmeric Soup - Colorful, aromatic and vital substance cream soup
Healthy, because
Even smarter
Nutritional values
Quercetin from Onions stimulates the formation of defense cells, activates the immune system and has an antibacterial effect. Carrots contain soluble fiber pectin - which promotes satiety and balances cholesterol levels.
You can get curry paste in well-stocked supermarkets, organic and Asian stores. But if you want, you can also make it yourself: An aromatic Basic recipe for curry paste you can find here.
(Percentage of daily recommendation)
| Calorie | 204 cal. | (10 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 23.2 μg | (39 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 173 mg | (182 %) | ||
| Potassium | 858 mg | (21 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 2 onions
- 2 garlic cloves
- ¼ oz ginger roots
- 4 carrots
- 1 red Bell pepper
- 1 yellow Bell pepper
- 2 Tbsps olive oil
- 1 tsp red Curry paste
- 1 tsp yellow Curry paste
- salt
- peppers
- 2 tsps ground Turmeric
- 3 Oranges (juice)
- 24 ozs Vegetable broth
- 2 Tbsps coconut chips
- 2 ½ ozs cilantro (1 handful)
- 1 Tbsp Lime juice
- 1 pinch Red pepper flakes
Kitchen utensils
Preparation steps
Peel and finely dice onions, garlic and ginger. Peel carrots and cut into pieces. Clean and wash the peppers and cut into cubes separately. Heat 1 tablespoon oil in 2 pots. Sauté half onions, half garlic and half ginger for 2 minutes on low heat. Add half of the carrots to each.
Put the red bell pepper pieces in one pot, the yellow ones in the other and saute for 3-4 minutes, stirring over medium heat. Stir the red curry paste into the red bell pepper cubes, the yellow into the yellow bell pepper pieces. Season everything with salt, pepper and 1 tsp turmeric, then deglaze with orange juice and fill up with broth. Simmer the soups for 15-20 minutes on low heat.
Meanwhile, toast coconut chips in a hot pan without fat for 3 minutes over medium heat, set aside and let cool. Wash cilantro, shake dry and pluck off leaves.
Finely puree soups with a hand blender and season with lime juice. Pour both soups into bowls at the same time, mix lightly, sprinkle with coconut chips and garnish with cilantro and chili flakes.
